Contact details: Paul manager of Do Fitness Ltd

Tel: 079 0095 0003

Email: paul@dofitness.tips

Address:

Do Fitness, Stables Fitness & Leisure Club 

Walshaw Rd

Bury

United Kingdom

BL8 1PU

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About Lifestyle Conditioning

Lifestyle Conditioning

How can Lifestyle conditioning benefit you? Just imagine you cannot build a skyscraper without a good set of foundations. No matter how fit you are, the body still needs to be conditioned from the complete beginner to a trained athlete, exercises need to be carried out correctly to get the most benefit from your training routine. Do Fitness has placed together a personal approach to learning six different movements which will help you in everyday life to feel strong, happy with your image and to push you to your next step.

The first stage of Lifestyle Conditioning

You will start building your foundations within the green zone, this is the area you will get personal instruction on how to carry out the five different movements (seen below), each exercise is progressed and tailored to each individual. All the exercises have been based on your everyday movements for example; -

  • Picking an object off the floor

  • Pushing an object

  • Pulling an object

  • Sitting up and twisting

  • Being Static

A survey was carried out within the British Army Infantry Training Centre from April 2016 to April 2017 (Paul was a part of), to stop new army members being injured throughout basic training. The results were outstanding, by carrying out strength and conditioning exercises for a duration of five weeks before moving onto more robust physical training, there was an 80% drop in injuries from the years before. 

Based on these results lifestyle conditioning was born, before jumping straight into high-intensity classes or endurance activities take on lifestyle conditioning first

which will give you a lower chance of being injured, these movements carried out over a set period will make you feel more confident in moving to your next step in exercising.

Paul at Infantry Training Centre 2017

GREEN ZONE

Once you have mastered supported squat, half squat is the next stage and then moving onto full squat with weight. Next you will progress onto other exercises;-

  • Lunges

  • Calf raises

  • Mountain climbers

  • Romanian dead lift

  • Dead lift

Picking an object off the floor

The beginning stages of picking an object off the floor is starting with the squat exercise. The squat is also used by the military to strengthen and align the body. Seeing above is the progression starting with sitting to standing off a chair. To regress the exercise a supported squat is a fantastic way to start.

Squats are extremely good for toning the legs, bum and activating the body core.

Supported Squat

Half Squat

Pushing an object

Pushing an object is common in everyday life for example; - pushing the door, a pram or may be a trolley round the supermarket.

A progression is a push-up starting on the knees and slowly straightening out the body over time, another great exercise is a shoulder press and tricep extension, starting with the light object to build up and tone up the upperbody.

Knee Push-Up

Shoulder Press

Bicep Curls

Bent Over Row

Pulling an object

The opposite is pulling an object.

This is another wonderful way of exercising. Bicep curls and bent over rows are ideal for toning off your arms and back.

Trasverse Abdominis Hold or Half-Sit

Heel-Touches

Sitting up and twisting

Sitting up is definitely a common movement, we do this every time we get out of bed in the morning, then we twist left or right depending on what side of the bed we are getting out of.

Why not bring this movement into your exercise routine do fitness will show you the correct way to carry this out, by bringing in exercises for the whole centre of your body.

Plank

Side Plank

Being Static

Starting from the knee supported plank holding a static position is a great work out for your body core. Once you are ready to progress you can move on to the full plank and the side plank.

BLUE ZONE

Moving from A to B

Cardiovascular training is extremely important in either becoming or keeping fit. However, if you are not a regular walker or runner, the risk of injury from over-exertion is high. So it is not recommended to carry out this action until you've used the green zone techniques to align and strengthen the body.

Walking, and then building up to running and interval training is an amazing way to give yourself improved freedom of movement within your day to day lifestyle.

Running

Kettle-bell Carrying 

Carrying an object

Once you have mastered moving from A to B, carrying an object is the next stage. Walking with Kettle-bell or carrying a Powerbag will make you fitter, stronger and give you more confidence.

Blue Zone

 

Once your foundations are built in the green zone, it is time to start building your skyscraper in fitness by moving onto the blue zone. This zone will be more intense but due to your training in the green zone there will be a lower chance of injury. This will give you more confidence to carry out your exercises correctly and to push yourself onto the next stage.

RED ZONE

This stage is where your skyscraper is already three quarters built, and you're ready to push yourself to the top of your game. It is in this zone where we will carry out all of the exercises from the green and blue zones within a much more intense training environment. By the time you get to the Red zone your body will be conditioned to be able to increase the weights and to pick up the pace in Military Fitness within a fun, professional, and motivated environment.

Red Zone

Military Fitness will consist of training programs and lessons designed by the British Army over the last 10 years. The classes will be conducted indoors and outdoors and will involve: - Military Circuit Training including all the exercises above within Lifestyle Conditioning at a more developed level. Battle simulated physical training which include: - lifting and carrying military equipment, how to correctly carry a casualty, how to move on the ground, combat conditioning and intense interval training.

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